Characterised by shortness of breath, sleep apnoea is a medical condition that, as the name suggests, affects the sleep of an individual. If you have trouble sleeping due to sleep apnoea, here are some home remedies that may alleviate your problems and help you sleep peacefully.
What Does Sleep Apnoea Do?
The condition is known to cause one to restrict the amount of air travelling through the airways, and the amount of oxygen taken in by the body. This, in turn, causes one to stop breathing altogether for short periods during sleep. The result is the individual wakes up gasping for breath or starts snoring loudly while sleeping until the airways open up again.
In addition to disrupting the normal sleep cycle, sleep apnoea can make one feel exhausted due to a lack of proper sleep. As a result, it can also worsen various existing health problems in individuals. Thus, it is important to find a solution to the problem, which would also double as an effective anti-snoring solution. Here are some home remedies that have known to provide respite from the problem.
Keep Your Health in Check
Sleep apnoea tends to get worse if you are overweight. Obesity has been known to obstruct the airways in the throat and nasal passages. If the obstruction is worse (with more fat near the neck), the airways would close completely for short periods when you sleep, causing you to wake up gasping for breath.
Doctors recommend individuals with sleep apnoea lose weight. Studies have shown that even a small reduction in weight can help control issues like snoring and sleep apnoea to a great extent. If you find yourself waking up gasping for breath quite often in the night, consider losing some weight to see if it alleviates the issue.
Change the Sleep Position
It is an effective anti-snoring solution, which has also known to be effective in treating sleep apnoea. Studies have shown that altering the sleep position can offer respite from these problems.
Many individuals who tend to sleep on their backs (the supine position) complain of experiencing obstructive sleep apnoea. Sleeping on the side, therefore, can reduce sleep apnoea and snore considerably. You can also consider elevating your head by using another pillow to see if it allows you to sleep peacefully.
Also read: How To Sleep Better For Anti-Snoring
Sleep apnoea occurs when the body does not get enough oxygen. Doing regular exercises can improve the flow of oxygen throughout the body, thereby providing relief from the problem. Practising yoga regularly can help alleviate snoring and sleep apnoea considerably. Yoga offers several breathing exercises, which helps improve oxygen saturation in the blood. This, in turn, helps reduce sleep interruptions, allowing you to sleep peacefully at the night.
Invest in a Humidifier
A humidifier is an effective anti-snoring solution for individuals experiencing sleep apnoea. Dry air causes the muscles in the nose and throat to get dehydrated and irritated. This can cause the airways to become obstructed or congested, which, in turn, forces you to wake up at regular intervals throughout the night.
A humidifier will maintain the moisture levels in the surrounding area. This will hydrate your neck and throat muscles, clearing up congestion and helping you breathe easy. You can also choose to add essential oils like eucalyptus, peppermint and lavender to soothe the muscles and promote proper sleep.
Use Oral Appliances
If you don’t find home remedies to be effective in treating your sleep apnoea problems, then consider using oral appliances. Oral appliances work by repositioning the tongue and jaw to open up the airways and allow more air to flow through the nose. Make it a point to discuss the problem with the doctor before choosing the right appliance for your problem.